September 29th- October 5th

"The really frightening thing about middle age is the knowledge that you'll grow out of it." - Doris Day

Monday:

Another rest day today.  Might be a few of these this week and this could be some boring reading the rest of the week.  Did get in for a 90min massage this morning so that was much needed.  Ate all the foods I could today as well.  According to the tracker I only burned 18,000 calories on Saturday.

Got everything put away, laundry done, packed for work tomorrow, and even did some chores around the house like installing a new Nest in the house.

Tuesday:  

Rest day again... I had the plan to try and get out on the bike after work today but just did not happen.  Went home and chilled instead.  Did sneak out to the van over my lunch hour and take a nap.  LOL... that always helps.  

Wednesday:

11 AM:  1 hour at Koda

 

Every 90s for 10 Sets (5 of ea)
E: 3-5 Weighted Chinups
O: 10 Snatch Grip RDLs (35% DL)

B1) 3 Sets
15-30s Bent Arm Bar Hang +
10 Bent Over BB Rows

B2) 3x30/30 1LEG Banded
Hamstring Curls (Prone)

3x60s Chinese Plank

4 PM:  Gravel bike 10.4 miles w/ 500ft of vert in 44mins.  Easy cruise on the neighborhood loop making it a little bit shorter than I normally do. Felt good to get in some movement today.  Going to try and do this a few more times this week.  Missed my bikes.

Thursday:  

Rest day yet again... body wise I feel fine but energy wise I just don't have the energy or motivation to get back at it yet.  Guess this year is starting to pile on me a bit.  I had the whole week off on my plan so not concerned quite yet but I don't want these days off to become a habit.  Once you start doing that it gets harder and harder to get back to it with every passing day.  

Friday:

Happy Birthday to Don!!!  Welcome to the 40s!

7:45 AM:  1 hour at Koda

A) 4 Sets
10 Bent Over A-T-Ys
40s Conc Crunch w/Med Ball
10/10 Alt SA Russian KBS

B) 6x 2:30 ON, 2:30 OFF
400m Run, then
In time remaining
E: ME C2B Pullups
O: ME Line Facing Burpees

4 PM: Biked 11.5 miles w/ 500ft of vert in 54mins.  Easy ride around the hood on MTB with Paula. We wanted to go over to the new bridge over Indiana connecting Westminster Hills to Rocky Flats but even though the bridge is done they have it fenced off. Some kind of stand off between the Federal government at Rocky Flats and the local government of Westminster. Such bullshit...

---  Got this in the mail today as well.  Thanks JT!

Saturday: 

7 AM:  5.5 miles averaging 8min pace.  Easy run with Taylor and Veronica from Stern's lake trailhead. First real run back since last weekend. Rough but okay.... 

--- Spent all afternoon over at Koda Crossfit being a judge for the Koda Iron Games.  Doing shit like this really makes me want to go back to the gym.  

Sunday:  

8 AM: 10.1 miles averaging 8:30pace.  Easy cruise around Wash Park with Don and Darian. Worked out well because Don is tapering for 24 hour Worlds in France in a few weeks and this was my first real run back so easy pace was perfect.  Felt pretty good until mile 8ish then the legs got really heavy quickly. Also a bad choice on where to meet, the Hot Chocolate run was going on this morning so there was about 5,000 runners in the park. Little bit of a cluster fuck.

Total Weekly Numbers

Not a bad week back.  About the same amount of miles this week as did the week after my last 2 hundreds this year.  Super run down this Monday morning as I am typing this though.  Woke up with a sore throat which I hope is nothing.  The weather changed drastically last night so I am just hoping that is the cause of it.  Would like to get up in the 40ish mile range this week.  May also throw my hand into a Cyclocross race next weekend and do that for the rest of the month.  Love getting my ass kicked at something I suck at.